Are you working hard to try to fit into your favorite outfit after adding a few pounds? It can seem daunting, but you can regain the physique you want by eating well and working out. And that pricey gym membership? Forget it! You can do these exercises from the comfort of your house. You might find yourself focusing on trimming your abs or arms, but don’t overlook lower body workouts. Working out your hips, thighs, and calves can increase body strength and give you stamina for those other workouts. You will see quickly how all workouts can inner-connect and add up to a fitter you.
Let’s look at ten ways to melt fat–faster than you thought you could.
Ten Lower Body Workouts to Try for Melting Fat at Home
Consider adding these lower body workouts to your daily exercise routine. Here are ten exercises for you to try at home.
1. Hiking
According to an article published by the American Journal of Lifestyle Medicine, this is one of the most inexpensive exercises that offers several immediate benefits. While it engages your whole body, it’s a fun way to get awesome lower body workouts. Plus, the article says that hiking may help you to lower your blood pressure, lose weight, and boost your mental health while communing with nature.
But what’s the difference between taking a hike, walking, and trekking? Aren’t they the same? Not really. The difference is the terrain and intensity.
When you go for a walk, it’s usually a leisurely pace, and you can be done in less than an hour. Taking a hike is more involved in nature, and you’re making your own path. However, trekking may involve climbing steep rocks and push through thick underbrush.
Thankfully, you needn’t venture into a challenging landscape to benefit from a good hike. Dress in comfortable, weather-appropriate clothes and choose interesting trails in your local state forest. While your body is getting a thorough workout, your mind and spirit will be thrilled by nature’s beauty.
2. Cycling
When you want to enjoy efficient lower body workouts, what could be better than riding a bicycle? An article published by Bicycling states that regular cycling may also help you burn fat, lose weight, and lower risks of certain diseases. It’s an exercise that you can do regardless of your fitness level, per the article.
Of course, you need a bike that is sturdy and comfortable for your height. Bikes are designed for different tasks, so talk to a certified fitness instructor to find the best one for you. They are widely available at sporting goods stores at prices to fit most budgets, but investing in a bicycle is a good move for your health.
Additionally, consider the safety equipment you will need, such as a helmet, arm pads, and knee pads. You’ll need these whether you cycle in your neighborhood or along bike paths in the city. Wear comfortable sports clothes and shoes.
Choose a safe path and try to keep a steady cycling pace. As you pedal along, you’ll feel the energy that your legs, hips, thighs, knees, and feet are using. Gradually build up your pace and time of each cycling journey.
3. Squats
Throughout your day, you naturally bend down to do various tasks. This exercise capitalizes on the benefits it has for your lower body. The movement should be smooth and purposeful to avoid straining your back or hips.
•Stand firmly on your mat with your feet in line under your shoulders. Turn your feet out slightly until you feel your body weight on your heels.
•Now, bend your knees forward and use your hips to lower your bottom into a squatting position. As you bend your knees, your thighs should be parallel to your mat.
•Put your body weight into your heels and bring your body up straight into the starting position. Keep your core and bottom tight as you stand. Try to do 10-15 repetitions.
4. Burpees
A fitness expert designed this unique exercise to tone and strengthen your entire body. You will especially see positive results in your core and lower body. They have a few steps that are easy and fun to learn.
•Squat on your mat by bending your knees and position your feet approximately a shoulder’s width apart. Try to keep your back as straight as possible.
•Position your hands toward the floor, so they’re in front of you and close to your feet. Put your weight on your hands and kick backward until you are on your hands and toes like you’re ready for a pushup.
•While you keep your body straight as possible, do one pushup without allowing your back to sink or your bottom to arch.
•Kick like a frog to jump your feet back to the starting position. Stand straight and reach your arms above your head. Do a quick jump in the air and land softly on your feet, knees bent.
•Go back to the starting position. This is one repetition. Try to do between 5-10 if you are new to the exercise.
5. Running
Sometimes, taking a run down a winding path is what you need to boost your spirit. Plus, it adds intensity and variety to your lower body workouts. The pace and length of your run are up to you.
Wear weather-appropriate clothes that are comfortable and running shoes that will support your feet. Start by doing a few leg and body stretches as a warmup. Pace yourself as you go and stop if you feel pain or get overheated.
6. Take Daily Walks
Walking is free, but the health benefits are priceless. According to an article published by the National Institute of Diabetes and Digestive and Kidney Diseases, it’s something that most people can do for fitness. It can help tone your legs and strengthen your lower body with the possibility of lowering your risks of many diseases.
It doesn’t get any easier than this, yet you will feel the benefits as soon as you start. If you are a beginner, try walking a short distance around your house. As you feel stronger, you can pick up the pace and go longer distances.
Try to take walks for at least 15-20 minutes a day. You can even do it during your lunch hour at work. When the weather isn’t cooperating, try getting a few steps in your local mall or gym.
7. Leg Raises
Here’s one of the classic exercises you probably remember from high school gym class. Leg raises or lifts, use your leg weight as a resistance to strengthen your lower body.
•Lie flat in a comfortable position on your mat. Keep your arms naturally at your sides and put your legs together so your ankles nearly touch.
•Slowly and smoothly lift your legs until the soles of your feet are facing the ceiling. Hold for 2-3 seconds, then slowly lower them to the starting position. Try to do at least 15-20 of these.
The good thing about this and other exercises is that they can be modified to fit your needs. If you can’t get your legs that high, lift them as high as you comfortably can. You will still get benefits from it.
8. Donkey Kick
Having powerful legs is one of the benefits of regular lower body workouts. This classic exercise works on your hips and glutes. Say goodbye to those unsightly saddlebags.
•Put your knees and hands flat on your exercise mat, with your knees aligned under your hips and your hands under your shoulder. Keep your back flat and tuck your chin slightly toward your chest.
•While keeping your left knee bent at a right angle, lift your left leg straight back and toward the ceiling. Imagine you are a donkey, and you are giving a kick in slow motion. Smoothly return to the starting position.
•Now, switch and do the same steps with your right leg. Lift your leg only as high as you can comfortably do it. Your goal is to do 10-15 reps.
9. Glute Bridge
Give your glutes an efficient workout with this easy exercise. You’ll also feel some toning and strengthening in your lower back and legs. A glute bridge can also be modified to fit your needs.
•Lie comfortably on your mat, looking at the ceiling. Bend your knees and place your feet flat on the mat. Position your arms naturally at your sides with palms down.
•Now, use your hip muscles to bring your body off the mat until your shoulders, knees, and hips are aligned, like a bridge.
•Hold the position for 2-3 seconds, then slowly return to the starting position. This is one repetition. Your goal is to do at least 5-10 reps.
10. High Kicks
When you feel like showing your Rockette talents, this exercise is ideal. You’ll be working your hips, calves, knees, and glutes. All the equipment you need is a sturdy chair, and you’re ready to get a kick out of your daily lower body workouts.
•Place your sturdy chair in front of you on your exercise mat. You can leave your hands at your sides or place them on your hips, whichever feels best for you.
•Now, quickly raise your right foot and tap it on the edge of the chair. Drop it smoothly back to the starting position, then raise your left foot and do the same. The movements should be quick and smooth, almost like your kicking, but you’re not.
•Try your best to keep your upper body and back straight while you do the exercise. Alternate your feet for about 3-5 minutes.
If you want to add a bit of upper body resistance, try doing this exercise while holding a lightweight in each hand.
Final Thoughts about Lower Body Workouts
You don’t need to go to the gym to get beneficial lower body workouts when you can take daily walks, as well as do some squats and burpees. Many of the best exercises don’t even require special equipment. Before doing these or any new exercises, talk to your primary healthcare provider or a certified fitness instructor for a plan that’s right for you.
